The Very Best Exercise For Gaining Muscle Mass
If you're looking for one exercise that will pack on muscle mass and add quality body weight, please read on. Incorporating just this one exercise into your exercise routine, while perhaps eliminating all others, will definitely change your body appearance. Proof? It happened to me, and many of my friends.
I'm an exercise enthusiast. I've been exercising since I was 16 years old. I'm what many in the body building and weight lifting community refer to as a classic "hard gainer". I have a high metabolism, and find it difficult to add quality weight. Mind you, I'm now 40, so adding weight isn't as difficult. However, this added weight isn't quality. I have to be very careful as to what I eat and drink these days, unlike in the past.
The exercise. My favorite one, by the way. The dead lift. Ugh! Many of you might say, but it's true. This one exercise works MORE muscles than ANY other exercise. More muscles than the classic squat, pull and press, bench press, etc.
The dead lift, when performed properly, works muscles from head to toe. The dead lift had a direct and indirect impact on your body's muscular system. Direct impact: hips, legs, back-side, and upper-back. Indirect impact: arms, shoulders, chest, neck.
When this exercise is performed there's a roll-over effect. All of your body's muscles work together with one goal in mind...get that weight up off the floor. This exercise is what's referred to as a multi-joint or compound exercise. Meaning, you're using your entire body.
Additionally, what's so cool about this exercise - it's very practical. The benefits can be seen on a daily or weekly basis. How often do you find yourself squatting down to lift something up off the floor? For me, often. An excellent way to strengthen all of these associated muscles to make certain back injury does not take place. The dead lift.
Additionally, unlike other athletes or exercise enthusiasts, my dead lift routine consists of 3 to 4 sets, 15 to 20 repetitions. Much higher than others. By performing multiple sets with a high repetition range, the routine becomes a great cardiovascular workout! Wow! When I complete each set, my heart is pounding and I'm huffing and puffing like a steam engine. Typically, I'll need to rest 3 to 5 minutes between each set.
In closing, please dedicate time to just this one exercise for 3 to 4 months and see what happens. If you're like me, a hard gainer, this exercise will SHOCK your system in to GROWTH. Your body will have no other choice, but to GROW after each routine.
One other side note, to make certain you don't over-train, or worse yet, injure yourself, I recommend performing this exercise/routine no more than twice a week. First session: 90% maximum weight capacity. Then rest three to 4 days rest. Second session: 50 or 60% maximum weight capacity.
Good luck! Have fun! Be safe!
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